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Battle on the Creek is a functional-fitness team competition for all levels of competitors. There will be prize money for top 3 Teams and will benefit Special Olympics. Our own Tyler Seymor and [...]

Ro Asgari has kindly opened his backyard to us on Saturday, April 30 for some FUN! The festivities will begin at 3 but you are welcome to come to any part of this day! 3pm –  Outdoor [...]

Join us on Sunday, April 17th at 10m to work on your shoulder mobility with Physical Therapist Michael Wang. Space is limited for this one-hour seminar. The cost is $5 for those who register in [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Kipping skill work – where are you at now? What do you need to work on? Part 2 – Conditioning: “Dressed to the Nines” [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat 3×5 – warm up and perform 3 sets of 5 at 75% Fitness: Squats 5×5 @RPE 7 + 30 sec hollow hold or [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Clean – 5 min empty bar skill with coach. Then 15 min to hit a heavy double. Fitness: 5 min empty bar skill with [...]